As a USA Cycling Coach, I want to share some information that will greatly improve your cycling experiences and performance. As the title of this article suggest, there are universal fundamentals that apply in every sports field. Make no mistake about it, all sports share these universal fundamentals which is the development of proper form, proper breathing and timing.
As an example, most of us have at one time made running a part of your cardio fitness routine. Developing proper form, synchronized with your breathing and timing made your running sessions more efficient and productive. Now think about this, every sports field share these same universal fundamentals be it running, strength training, or anything else that comes to mind. In fact, many sports fields demand strict discipline to these fundamentals.
The sport of cycling is no different in that regard. By maintaining proper form, the rider will yield several results such as improving safety, comfort and performance. The most critical part of developing proper form is to have a professional bike fit performed. A professional bike fit involves measuring various body parameters and adjusting the bike’s components (saddle height, handlebar position, cleat position, etc.) to achieve the optimal position. Neglecting this can lead to wasted energy, discomfort, and potential injuries.
Second to bike fitting as it relates to form, is to develop effective breathing techniques. Breathing techniques play a crucial role in enhancing sports performance by improving oxygen delivery, regulating heart rate, reducing stress, and promoting recovery. Athletes can benefit from various breathing techniques, such as diaphragmatic breathing, box breathing, and rhythmic breathing, which can significantly improve athletic performance.
Lastly, let’s talk about timing which is the last fundamental and is critically important when it is synchronized with breathing. Using revolutions per minute (RPM) as your timing marker, you can synchronize your breathing to your pedal strokes. Question: What kind of breathing pattern do you use for timing? Are you a three or four stroke kind of breather? In tying it all together as a complete package, your form, breathing and timing all play an important role in your cycling experience and especially your performance.
v/r
Elmer Feick
USA Cycling Coach
EF Cycles
El Paso Bicycle Club 